Macros while on streroids

[sherry12]

Stats
5,10
140Lb
12-14% Body fat
16 years old

Goals/information
15+ of muscle while staying at 12% (20 week cycle, 500 Test)
I am a boxer, so I do a lot of cardio (Running 4x weekly, boxing 5x weekly, gym (Fb) 3x weekly)

Macros
3000 Calories (mostly whole foods)
200g Protein
350g Carbs
50g Fat

Feedback/advice would very much appreciated!

 

[Pharmascension]

you could lower the protien, up the carbs significantly 500 min, and ideally no more then 20-30g of fat per day on cycle to keep your lipids in check

 

[Pharmascension]

id just carb cycle bro

 

[shahan.ltn]

Stats
5,10
140Lb
12-14% Body fat
16 years old

Goals/information
15+ of muscle while staying at 12% (20 week cycle, 500 Test)
I am a boxer, so I do a lot of cardio (Running 4x weekly, boxing 5x weekly, gym (Fb) 3x weekly)

Macros
3000 Calories (mostly whole foods)
200g Protein
350g Carbs
50g Fat

Feedback/advice would very much appreciated!

your on test gng upper the carbs

 

[sherry12]

you could lower the protien, up the carbs significantly 500 min, and ideally no more then 20-30g of fat per day on cycle to keep your lipids in check

Thank you

 

[Palan]

Interesting... bump your calories to 3400-3800, add 200-300 every 2-3 weeks if weight stalls or BF creeps, this would give you ~400-800 surplus after cardio burn which thus would be enough for 0.5/1lb/week (mostly muscle on test), without blowing up fat. High cardio eats surplus so you shouldn't fear the increase. Test also partitions it to muscle/liver/glycogen.

Now, to your protein sect, I'd highly recommend 220-250g. Your 200g is mid at best, but gear + high volume is going to objectively demand for more MPS/recovery. 1.6g/lb MINIMUM on cycle; so attempt to aim higher on heavy boxing days. *sources: chicken, eggs, beef, whey, keep it whole.)

Now, to your Carbs sect. Get 400-500 mg as the carbs are going to be the absolutely best thing here since they fuel running/boxing without crashing, they also replenish glycogen for gym performance and some other stuff so you should increase your intake there. Time 50-60% around training! (High carbs prevent catabolism from ccardio while pushing surplus to muscle.

Now. to your fat consumption. I would once again highly recommend increasing to 70-90g. Your 50 is too low and crashes hormones/long-term energy on cycle, (its fucking horrendous!) so, bump to 0.5-0.65g/lb for Test support (cholesterol precursor) and joint health. (I am very sure you know your sources but some that are good are egg yolks, fatty fish, nuts, and avacado, now make sure to not go ultra low or your libido/recovery TANKS.)

 

[sherry12]

Interesting... bump your calories to 3400-3800, add 200-300 every 2-3 weeks if weight stalls or BF creeps, this would give you ~400-800 surplus after cardio burn which thus would be enough for 0.5/1lb/week (mostly muscle on test), without blowing up fat. High cardio eats surplus so you shouldn't fear the increase. Test also partitions it to muscle/liver/glycogen.

Now, to your protein sect, I'd highly recommend 220-250g. Your 200g is mid at best, but gear + high volume is going to objectively demand for more MPS/recovery. 1.6g/lb MINIMUM on cycle; so attempt to aim higher on heavy boxing days. *sources: chicken, eggs, beef, whey, keep it whole.)

Now, to your Carbs sect. Get 400-500 mg as the carbs are going to be the absolutely best thing here since they fuel running/boxing without crashing, they also replenish glycogen for gym performance and some other stuff so you should increase your intake there. Time 50-60% around training! (High carbs prevent catabolism from ccardio while pushing surplus to muscle.

Now. to your fat consumption. I would once again highly recommend increasing to 70-90g. Your 50 is too low and crashes hormones/long-term energy on cycle, (its fucking horrendous!) so, bump to 0.5-0.65g/lb for Test support (cholesterol precursor) and joint health. (I am very sure you know your sources but some that are good are egg yolks, fatty fish, nuts, and avacado, now make sure to not go ultra low or your libido/recovery TANKS.)

Great response thanks!

 

[PharmaPhaggot]

Lower the fat